Your Goals

Muscle & Strength

01 Muscle & Strength

Our Muscle and Strength range contains a range of products designed to increase lean muscle mass, improve recovery and support strength gains. From high quality protein to more advanced all-in-one formulas, this range covers everything you need to help you get the very best results from your training efforts.

Training

Training for muscle mass generally involves working the muscle to fatigue with a variety of resistance exercises. The training programme should involve a low range of sets and repetitions, utilising a heavy load. This training programme is based on a frequency of 4 sessions per week. Attempt to have at least one day of rest after two consecutive days of exercise.

Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises. Ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme. The weight you use on each exercise is dependent on your current level of fitness. The weight you select should be heavy enough so that the last repetition causes fatigue.

Attempt to have 2-3 minutes rest between each set.

Day 1

Bench Press 3 sets of 6-8 reps

Incline Chest Press 3 sets of 6-8 reps

Shoulder Press 3 sets of 6-8 reps

Lateral Raise 3 sets of 6-8 reps

Triceps Extensions 3 sets of 6-8 reps

Day 2

Leg Press 3 sets of 6-8 reps

Leg Curls 3 sets of 6-8 reps

Leg Extensions 3 sets of 6-8 reps

Seated Calf Raises 3 sets of 6-8 reps

Day 3

Lat Pull-down 3 sets of 6-8 reps

Seated Row 3 sets of 6-8 reps

Bent Over Row 3 sets of 6-8 reps

Upright Rows 3 sets of 6-8 reps

Bicep Curls 3 sets of 8-12 reps

Day 4

Squats 3 sets of 6-8 reps

Deadlifts 3 sets of 6-8 reps

Standing Calf Raises 3 sets of 6-8 reps

Abdominal Crunch 3 sets of 10-15 reps

We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.